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Pre-Race Precautions
Pre-race Food Intake: A bland, light meal may be eaten at least two hours before the race (toast, crackers). Avoid a heavy meal, especially
fatty foods, prior to the race. Water Intake: It is most important to be well hydrated. Drink two 8-ounce glasses of fluid (preferably water) within 10-15 minutes of race time.
Warm-up: Do pre-race warm-up including stretching exercises for the calf, hamstring, anterior thigh, groin and trunk muscles.
Clothing: Prevent blisters by wearing fitted, broken-in shoes and soft, lightweight socks, carefully trimming nails and using powder in shoes
and socks. Chafing can be prevented by wearing loose-fitting clothing and applying Vaseline or protective bandaging to areas such as
nipples, armpits, neckline and toes.
During The Race
Water Intake: If you become thirsty, you are behind in fluids. Drink at aid stations. Pace Yourself: Don’t burn out early. Watch out for potholes, cracks
and posts along the course and run defensively.
Warning Signs Of Physical Problems
Over Exertion: Symptoms include nausea, vomiting, extreme breathlessness, dizziness, unusual fatigue. Heat Injury: “Gooseflesh” or hair on end on chest or upper arms, chilling, headache or throbbing pressure, unsteadiness, nausea or vomiting, cessation of sweating, faintness and muscle cramps.
In the presence of the above symptoms, continued running may result in collapse or unconsciousness. Stop and get help! Cramps: If you begin to feel muscle tightness or cramps, stop and stretch. If stretching does not relieve cramps, stop at aid stations. Please report significant injuries or downed runners to the marshals
Aid Stations
Aid Stations are located at the 2, 4.25, 6, 8.75, 11, 12.25 mile points and the start and finish of the race.
Temperature and Humidity
The incidence of heat related injuries increases when temperature exceeds 80° and/or humidity is greater than 50%. Please take every precaution to prevent a major physical problem.
Run Defensively
Stay to the right side of the course and yield if necessary. At the start, you may have to stand still or mark time until the runners in front of you move out.
Runners may collide at any point on the course, so be observant. Friends and relatives are discouraged from riding bikes to accompany runners. The runner risks disqualification if this occurs
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